Category Archives: Crossfit

Rx 9.28.15

2 Rounds: 3:00 max reps at each station. Teams of 2 Prowler Push Assault Bike cal DB Thrusters 35/25 Row cal Box Jump overs 24/20 Partnered with Tom Gissler RESULTS: 400 reps combined

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BTB 9.28.15

Back squats 10-8-6-4-2-2-2-1 95, 115, 135, 155, 175, 205, 205, 205

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Rx 5.9.15

x6 160m Sprints, rest 1min after each sprint Then… 5 Rope Climbs 50 Wall Balls 20/14 50 Slam Balls 30/20 50 deadlifts 185/125 50 Slam Balls 50 Wall balls 5 Rope Climbs

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Rx 5.8.15

Complete as many rounds and reps as possible in 7 minutes of: 10 Pull-Ups 15 Push Press (115#/75#) 20 Kettlebell Swings (55#/35#) Rest 3 minutes, and when the clock reaches 10:00 complete the following… Complete as many reps as possible … Continue reading

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Rx 5.7.15

Power Snatch 10.9.8.7.6.5.4.3.2.1 NOTE: Goal is to touch and go and build each set -then- “Hurricane” 3 Rounds for Time 800 Meter Run 21 Hang Power Cleans (155#/105#)

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Rx 5.6.15

EMOM 10: 2 Bench press @ 75% -then- Every 8 minutes, for 24 minutes (3 sets): Row 1000 Meters 16 Thrusters (95#/65#) 8 Box Jumps (30″/24″)

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BTB 5.4.15

Back Squat 3 Rep Max -Rest 2min b/w sets- Use the time to work shoulder mobility 10 min AMRAP of: 5 Man-Makers (AHAP) 10 Pull-Ups 15 Box Jumps (24″/20″) Man-Maker = DBs to ground, kick back, push-up, row left, row … Continue reading

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Rx 5.1.15

Power Clean 10.9.8.7.6.5.4.3.2.1 NOTE: Goal is to touch and go and build each set -then- 21-15-9 Hang Squat Cleans (115#/75#) Burpees

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Rx 4.30.15

“The Wobble” Teams of 3 2 Rounds: 3:00 Power Snatch (95#/65#) 3:00 Burpees Over Bar 3:00 Overhead Squats (95#/65#) 3:00 Pull-Ups Teamed up with Bryan and Laura Hesh. Got 490 reps

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Rx 4.29.15

10 minutes: Find todays heavy single back squat Results: 235lbs. with good full depth -then- EMOM 30: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – 12 Burpees … Continue reading

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